Btcowboy
Member
So low bar with a heeled shoe?
MESO-Rx
Anabolic Steroids
Worf's 1st meet log
- Thread starter Worf
- Start date
Worf
Member
Yup, seemed odd to me too. But I’ll give it a shot
Worf
Member
Bw: 220
Today’s Training
Deadlift/ Accessories
sumo Deadlift
135x10,225x5
315x5
405 3x5
Rev Hyper
90 lb 4x20
Dbell Tricep Extensions
40x15,50x12,60x12, 75x10
Tbar Rows
1 platex10
2 Platex10
3 plate x10
Dbell Shrugs
50’s x20, 60x15,75x12,90’sx10
Dbell curls standing
30’s 2x10,40’s 2x8
Rev Dbell Flyes, Single arm
15lb 4x15
Lying leg raises
Bw 3x20.
Deadlifts Felt like shit. Barely manage 3x5 with 405. Still got in some accessories. I’ve felt pretty fatigued all week. Hard week at work and I think the volume from the previous months has caught up to me. To a be Doing a deload of some sort over the weekend
Today’s Training
Deadlift/ Accessories
sumo Deadlift
135x10,225x5
315x5
405 3x5
Rev Hyper
90 lb 4x20
Dbell Tricep Extensions
40x15,50x12,60x12, 75x10
Tbar Rows
1 platex10
2 Platex10
3 plate x10
Dbell Shrugs
50’s x20, 60x15,75x12,90’sx10
Dbell curls standing
30’s 2x10,40’s 2x8
Rev Dbell Flyes, Single arm
15lb 4x15
Lying leg raises
Bw 3x20.
Deadlifts Felt like shit. Barely manage 3x5 with 405. Still got in some accessories. I’ve felt pretty fatigued all week. Hard week at work and I think the volume from the previous months has caught up to me. To a be Doing a deload of some sort over the weekend
Last edited:
Getting stoked for that meet in March?
Worf
Member
I’m really not in the right frame of mind at the moment. Honestly training is feeling like garbage the past few sessions. Hit it a bit too hard last week but have a few PR’s to show for it. Need to back off the next week to make up for it and get my mind and body right.
Getting stuck in the rut is the worst feeling ever and you should be able to break thru that.
Worf
Member
I probably just need a deload. It hard to be psyched up when my nerves feel shot
If you been training hard for a good while a deload is a good idea. I generally just do cardio and very light weights for a week every 4 months.
100% accurate...Man, people really don’t understand the power of a deload. All of my “good” PRs have come right after a deload. I was feeling like shit last week, sick as hell too and could barely DL. After taking that 4 day deload, I came back and hit 585x2 and 605 in the same day. I’m definitely convinced of their necessity.
Worf
Member
Today’s Training
Speed Bench/ Accessories
sled push 15yds
Plate x2, 2 plates x2, 3 plate x2
bench w/bands
135x6
135 +75 lb band at the top 3x3
155 + 75 lb band at top 3x3
Band thigh Masters
3x50 orange heavy band
seated Dbell shoulder press
50’s 2x10, 60’s x10
Dbell silde later delt raises
15lb 3x10
Ezbar Skull crushers
75lb x10 , 2x12
ez bar curls
75lb 2x10
Pretty light day, been having trouble managing fatigue. Went a bit too hard last week. A few lighter workouts were in order. Felt good to do some accessories, had been neglecting most of these.
Speed Bench/ Accessories
sled push 15yds
Plate x2, 2 plates x2, 3 plate x2
bench w/bands
135x6
135 +75 lb band at the top 3x3
155 + 75 lb band at top 3x3
Band thigh Masters
3x50 orange heavy band
seated Dbell shoulder press
50’s 2x10, 60’s x10
Dbell silde later delt raises
15lb 3x10
Ezbar Skull crushers
75lb x10 , 2x12
ez bar curls
75lb 2x10
Pretty light day, been having trouble managing fatigue. Went a bit too hard last week. A few lighter workouts were in order. Felt good to do some accessories, had been neglecting most of these.
Worf
Member
BW:219
Today’s Training
Heavy squats/ accessories
Comp squats w/wraps
135x10, 225x5
315x3
365x3 Add Wraps
405 2x3
Dbell Walking lunges
30’s x10 each leg
40’s x10 each leg
50’s x10 each leg
Kettlebell swings
40x10
50lb 3x12
Band Adductor Thigh Busters Single leg
Heavy Orange band 3x20
Squats went well. Bit of an adjustment with the heeled shoes, felt good once I got my weight balanced right. The blue slingshot wraps fell good. I like this style of wrap. Getting the hang of self wrapping down.
The light sessions helped a lot with the fatigue, I felt pretty good today.
Today’s Training
Heavy squats/ accessories
Comp squats w/wraps
135x10, 225x5
315x3
365x3 Add Wraps
405 2x3
Dbell Walking lunges
30’s x10 each leg
40’s x10 each leg
50’s x10 each leg
Kettlebell swings
40x10
50lb 3x12
Band Adductor Thigh Busters Single leg
Heavy Orange band 3x20
Squats went well. Bit of an adjustment with the heeled shoes, felt good once I got my weight balanced right. The blue slingshot wraps fell good. I like this style of wrap. Getting the hang of self wrapping down.
The light sessions helped a lot with the fatigue, I felt pretty good today.
Worf
Member
Bw: 216.5
Today’s Training
Heavy Bench/ Accessories
70kgx5
90kgx3
110kgx3
130kg 3x2
Incline Dbell Press
50’sx10, 70’sx10, 80’sx10, 90’sx9
Dbell shrugs
55’sx20, 65’sx20, 75’sx 20
Hanging Leg Raises
BW 3x15
Band Pull Aparts
Red Monster Mini 3x12
Been a rough couple days at work. Putting in a heavy motor and doing it like Egyptians with a helper that is .5 in ability. Heavy chains and rigging equipment, all had to be transported up and down stairs and with ropes. Was already spent by the time I got to the gym. So not a bad session all in all considering.
Today’s Training
Heavy Bench/ Accessories
70kgx5
90kgx3
110kgx3
130kg 3x2
Incline Dbell Press
50’sx10, 70’sx10, 80’sx10, 90’sx9
Dbell shrugs
55’sx20, 65’sx20, 75’sx 20
Hanging Leg Raises
BW 3x15
Band Pull Aparts
Red Monster Mini 3x12
Been a rough couple days at work. Putting in a heavy motor and doing it like Egyptians with a helper that is .5 in ability. Heavy chains and rigging equipment, all had to be transported up and down stairs and with ropes. Was already spent by the time I got to the gym. So not a bad session all in all considering.
Worf
Member
Bw:220
Today’s Training
Heavy Deadlift/ Speed Bench
Conventional DL
135x5,225x5
315x4
405x2
455x2
495x2
515x2 (rep PR)
Second Rep on 515 felt ugly, like I may have stalled at mid thigh and rode it up my leg a bit. Not sure if I would have got red light at a meet or not since I didn’t record it.
REV HYPER, TOP Half ROM
90lb 4x15
Bench w/ chains
135x3
135+40 lbs chains 6x3
Hammer Grip Med last pd
70x15,100x15,120x15,150x15
Leg Ext/ Leg curl super set
45x10, 70x10,90x10
Band Thigh Masters
Heavy Orange Band 25,30,35,50
Caught a cold, started feeling it Friday. Could have been why Friday’s training was meh. Feels like I’m almost over it. Don’t think it really affected me too much. Dead’s and squats seem to be slowly improving but bench feels stalled out for the most part. Can’t complain since I’ve been either on pct or a cruise dose the past 3 months. Should make some progress once I start a blast. Gonna have to run some short esters and orals to get the job done pre meet
Today’s Training
Heavy Deadlift/ Speed Bench
Conventional DL
135x5,225x5
315x4
405x2
455x2
495x2
515x2 (rep PR)
Second Rep on 515 felt ugly, like I may have stalled at mid thigh and rode it up my leg a bit. Not sure if I would have got red light at a meet or not since I didn’t record it.
REV HYPER, TOP Half ROM
90lb 4x15
Bench w/ chains
135x3
135+40 lbs chains 6x3
Hammer Grip Med last pd
70x15,100x15,120x15,150x15
Leg Ext/ Leg curl super set
45x10, 70x10,90x10
Band Thigh Masters
Heavy Orange Band 25,30,35,50
Caught a cold, started feeling it Friday. Could have been why Friday’s training was meh. Feels like I’m almost over it. Don’t think it really affected me too much. Dead’s and squats seem to be slowly improving but bench feels stalled out for the most part. Can’t complain since I’ve been either on pct or a cruise dose the past 3 months. Should make some progress once I start a blast. Gonna have to run some short esters and orals to get the job done pre meet
Worf
Member
Bw:218
Today’s Training
Med Bench/Accessories
Comp Bench
70kgx5
100kgx5
110kgx5
115kgx5
120kgx4
Barbell Good Mornings
135x6,185x5, 225x5
Barbell Shrugs, Barbell Rows S/S
135x10/10,10/10,10/10
Ab Wheel Rollouts
3x15
Still Sick, it’s lingering but I’m not totally fucked up. Elbow hurting a bit. Probably back off the bench a little.
Today’s Training
Med Bench/Accessories
Comp Bench
70kgx5
100kgx5
110kgx5
115kgx5
120kgx4
Barbell Good Mornings
135x6,185x5, 225x5
Barbell Shrugs, Barbell Rows S/S
135x10/10,10/10,10/10
Ab Wheel Rollouts
3x15
Still Sick, it’s lingering but I’m not totally fucked up. Elbow hurting a bit. Probably back off the bench a little.
Worf
Member
Bw:218
Today’s Training
Heavy Squats/Accessories
Comp Squats Squat Bar w/wraps
145x10
235x5
325x3
365x3 Added Wraps
395x3
425x3 (rep PR)
Single Leg Leg Press
1 plate each side 4x10
RDL’s
135x10,10,12
Lying Leg Raises
Bw 3x20
Alternating Dbell Curls Standing
25’s x10,30’s x10, 35’s x10, 45’s x8
Decent Session. Getting used to the wraps. That 425 squat felt heavy but moved very well. Possibly had a 4th but triples was the plan so I stuck to it. Another guy at the gym was asking me about my wraps and gave me a compliment about sinking my squats. He said I’m probably 2” below parallel. I planned on recording my top set but didn’t want to jinx myself so I just hit it. I feel like hitting depth in these slingshot wraps is pretty easy over a certain weight.
Today’s Training
Heavy Squats/Accessories
Comp Squats Squat Bar w/wraps
145x10
235x5
325x3
365x3 Added Wraps
395x3
425x3 (rep PR)
Single Leg Leg Press
1 plate each side 4x10
RDL’s
135x10,10,12
Lying Leg Raises
Bw 3x20
Alternating Dbell Curls Standing
25’s x10,30’s x10, 35’s x10, 45’s x8
Decent Session. Getting used to the wraps. That 425 squat felt heavy but moved very well. Possibly had a 4th but triples was the plan so I stuck to it. Another guy at the gym was asking me about my wraps and gave me a compliment about sinking my squats. He said I’m probably 2” below parallel. I planned on recording my top set but didn’t want to jinx myself so I just hit it. I feel like hitting depth in these slingshot wraps is pretty easy over a certain weight.
Nice rep PR bro
Worf
Member
Thanks man. I think I’m learning the shoes and they are actually helping. Looking to double 455 this prep, should put me around 500
It’ll be sweet to see 500 in comp.
KL8209
Member
Nice job man! Have been and will be following along with your progress.
Worf
Member
Thanks , I appreciate the support!
